Auto Reg rating
+2
Races
100m @ 14.64 -0.5
200m @ 30.11 -0.3
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
Pull ups 5s x 8r
Glute Bridge 5s x 8r x 80
Dips 5s x 8r
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
about the same as last week which considering I had a HUGE training week (possibly a bit too much :rolleyes:) was ok.
Auto Reg rating
0
Conditioning
20 min jog & L tempo
abs
stretch
Rating
7
Auto Reg rating
+2
Track
2 x 10m walkback
2 x 20m 2 mins rec
2 x 30m 3 mins rec
2 x EFE 5 mins rec
50m
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skip
2 x bound
2 x LLRR
2 x 2 foot hop
Bench
3 min rec
5 x 60
3s x 5 x 72
S/set with 60 sec between reps
1 arm db row 3s x 8r x 37db
Military Press 3s x 8r x 35
abs
stretch
Rating
8
all fine. Recovery week, away for a the rest of the week in Auckland at a seminar I do not want to attend.
Good news 
I booked my flights to Aus in November yesterday and got a GREAT price.
Close to finishing my plan post March.
Bad news :o
http://www.charliefrancis.com/community/showthread.php?t=23179
hi john,
i haven’t read through your entire journal. But do you always do med ball after speed and before weights? Is this your/charlies desired set up?
thanks!
Wed 23 Feb
Auto Reg rating
0
Conditioning
L tempo
stretch
Rating
6
Long day (up at 5.15am to catch a plane) and bloody hot :o
Thurs 24 Feb
Auto Reg rating
+2
Conditioning
L tempo
stretch
Rating
7
Auto Reg rating
+2
Races
100m @ 15.14 -1.3
200m @ 30.34 -2.2
60m @ 9.32 NWI
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r
abs
stretch
EMS
35 mins hamstring & calves
Rating
7
Auto Reg rating
+2
Conditioning
20 min jog & L tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
Working my way through what I will do post racing and would appreciate feedback.
What I have decided is
I will have a recovery period Monday 21 March to 1 April inclusive then start into hills for short speed.
will run SE 1 as S-L using split runs total per ‘set’ = 300m and 2 ‘sets’ per workout. 1st session will be 2 x 5 x 60 then work up to something like 2 x 240+60 with all sorts of combos along the way, recovery between splits will be walkback recovery. This means I will be running each rep between 9.5 & 37 seconds.
will run SE 2 as L-S and a LOT of by time rather than distance. I will probably use a target time at 300m and then hang on from there. This will probably be something like 50 seconds which will be in 95%+ the way I am right now so the first session of 2 x 120 seconds with 8 mins recovery will be tough! The volume will drop each session and rest increase so session 12 is 80 sec & 70 sec with 30 mins recovery.
will use Running A’s on both SE days but vary distance
will do weights Lower / Upper split with Lower following short speed and Upper after SE. 2-3 exercises per workout.
will work on 3+1 blocks
Now for the bit I’m not sure of.
Option A (the one most likely)
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 SE (alternate between SE 1 & SE2), med ball, Upper weights
Day 4 Rest
Day 5 Repeat
Option B
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 Rest
Day 4 SE (alternate between SE 1 & SE2), med ball, Upper weights
Day 5 Conditioning
Day 6 Rest
Day 7 Repeat
What I may do is start on A and see how I go. Thoughts?
Can I ask the date of the comp you want to peak for, if we don’t know the finish, where do we start.
NumberTwo ??
Season runs from mid October to late March with a break for 4 weeks over Christmas. The main races in mid February. This and last year niggling injury has badly affected things.
The above is through till mid October when I will change to
Sat - Race & weights
Sun - Conditioning
Mon - SE
Tues - Rest
Wed - Short speed & weights
Thurs - Conditioning
Fri - Rest
I am overseas from 13 to 23rd November.
Do you mean you’ll alternate between SE1 and SE2 per week (or per such a SE session)? Just checking…
as I won’t be using a week structure as such it will alternate per session so in Option 1 would be
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 SE 1 (example start 2s x 5r x 60m and distance work out) , med ball, Upper weights
Day 4 Rest
Day 5 Short speed, med ball, Lower weights
Day 6 Conditioning
Day 7 SE 2 (example start 2 x 120 sec and work distance and volume down), med ball, Upper weights
Day 8 Conditioning
Day 9 Rest
I am intrigued by what gofast outlined in the Lactate thread and while his split would be great realistically at nearly 49 and working 40+ hours don’t think I could cope so have adapted the principles …OMG independent thought 
Auto Reg rating
+2
Track
3 x 10m walkback
3 x 20m 2 mins rec
3 x 30m 3 mins rec
3 x 40m 4 min rec
3 x 50m 5 min rec
3 x EFE 5 min rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skip
2 x bound
2 x LLRR
2 x 2 foot hop
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
3s x 5r x 72, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 8r x 37db
Military Press 5s x 8r x 37
abs
stretch
Rating
8.5
plans all messed up. C is away on Cavalcade http://cavalcade.co.nz/2010/10/21/chris-bayne-‘tussock-creek-light-wagon-trail’-riders-welcome-hyde-to-oamaru/ so home alone with the kids for the week. My Aunt and Uncle were meant to arrive from Aus tomorrow for a night (which is why I changed my training around) but I got a call at 9pm they are now arriving Thursday. Also wasn’t expecting to run on Saturday as taking M to a horse event but it is a twilight meet with a 400m at 6.15 which I will more than likely race.
In light of all this will probably do SE tomorrow and tempo early Thursday morning.
That’s what I thought. I would keep in mind Option 2 though for the exact reasons you mention above. See how it goes, as you said.
Both options have a distinct disadvantage in that they include training on Friday which can sometimes be quite tough. It may well be I end up doing something very similar to what I have done (and was seeing my times drop pre Christmas) which is
GPP (12 weeks)
Saturday Hills then Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 1 or 2 (L-S), med ball, plyos
Tuesday rest
Wednesday Hills then Short Speed, med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity with a 300m TT on Wednesday.
SPP (16 weeks)
Saturday Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 2 (L-S), med ball, plyos
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity with a 300m TT on Wednesday.
Still thinking……………… :rolleyes:
Auto Reg rating
0
Conditioning
20 min jog & L + S tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7.5
no way I could back up with an SE session
Auto Reg rating
+2
Grass
1 x 10m walkback
1 x 20m 2 mins rec
1 x 30m 3 mins rec
1 x EFE 5 min rec
2s x 150+150 walkback / 20 mins rec
stretch
Rating
8
John - I have some suggestions - will email you later when i got more time.
cool much appreciated, I’ll email you my ‘workings’. :rolleyes:
At this stage most likely is
12 weeks
Saturday Accel on Hills, med ball, plyos & lower weights
Sunday Conditioning
Monday SE2 (L-S), med ball, plyos, upper weights
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning & upper weights
Friday Rest
Week 4 lower volume and intensity
16 weeks
Saturday Short Speed, med ball, plyos & weights
Sunday Conditioning
Monday SE 2 (L-S), med ball, plyos
Tuesday rest
Wednesday SE 1 (S-L), med ball, plyos & weights
Thursday Conditioning
Friday Rest
Week 4 lower volume and intensity
The SE1 & SE2 progressing throughout on a continuum rather than any sort of restart.
Auto Reg rating
+2
Race
400 @ 67.85 :eek:
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
3s x 5r x 72, 1s x 4r
abs
stretch
Rating
8.5
How can my slowest ever 400m be part of an 8.5 rated session 
Well for starters it was 6.30pm which isn’t prime time for me to train / race considering I am definitely a morning person (11am would be ideal), plus the conditions weren’t great, around 12-14 deg C (53.6-57.2 F) and a decent headwind along back straight. The 100m 45 mins earlier were +5 to 6 and it picked up a bit after that. I also achieved my race goal which was to stay relaxed which I did. Most importantly I am starting to actually feel healthier all the time (that stuffs it then :p) and feel that I will actually be in a place to build on things over winter rather than simply getting healthy which has often been the case.